WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Light day Workout

    A: 10min emom: 3x plyo push ups
    B1: Leg curls 3set
    B2: Behind the neck Shoulder press 3set
    C: Pronated grip pendlay rows 3set

  • OPTIONAL Workout

    2-3rounds:

    15 banded pull apart
    8+8 DB lunge press

  • Conditioning Workout

    Partner WOD

    AMRAP 8
    4 Burpee Pull up
    8 goblet squat @24/16kg
    ( relay style )

    3 mins REST

    AMRAP 8
    4 Burpee T2b
    8 USA Swing
    ( relay style)

    3 mins REST

    AMRAP 8 mins
    4 burpee box jump
    8 KB snatch (4/4)
    ( relay style )

    In each amrap one person complete a full round!

  • Kettlebell Workout

    Warm-Up

    1->5
    Clean&Push Press Ladder
    Snatch Ladder
    Goblet Squat&Lunges Ladder
    5->1
    @24/16

    Wod

    ‘Tenacious 3’
    Amrap (with a Partner) in 10 Minutes
    2 Synchro Russian Swings @24/16
    2 Burpee
    2 Synchro Air Squats
    Add 2 reps to each movement after each round

    Core
    ‘Speed & Coordination’
    10 m KB Tap (Plank Lateral Crawl Racing)

  • WOD Workout

    4 rounds for max reps of:

    • Max rep Row Calories, 1 min
    • Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
    • 15 Dumbbell Push-ups
    • Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
    • Max rep Row Calories, 1 min

    Rest 2 mins between each round. Focus of this WOD is max calories on rower.

  • Warm Up and Strength Workout

    3 rounds:
    Run, 100-200 m
    Handstand Hold, 30-40 secs
    6-10 Inch Worms

    4 rounds of:
    max rep Toes-to-bars, 3 mins
    max rep Weighted Sit-ups
    Ascending 2 reps
    Rest 2 mins

  • WOD Workout

    20:00 AMRAP:
    Run, 200 m
    10 Burpee Pull-ups
    4 Wall Walks
    Run, 400 m
    10 Burpee Pull-ups
    4 Wall Walks
    Run, 600 m
    10 Burpee Pull-ups
    4 Wall Walks

  • Torstai 21.10.21 Strength

    1.) Tall jerk + press in split 4×5+5
    2.) jerk 6×2
    3.) Power clean 5×2
    4.) Push press 5×3

  • 19.10.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Kettlebell Workout

    Warm up
    3x
    5-5 x Halo
    15 x Russian Swing
    7-7 x KB Lunges
    5-5 x Snatch
    5-5 x FRSQ
    15 x V-Up

    Wod
    ‘Freddy Krueger’
    21-15-9
    American Swing @32/24
    Burpees

    Core
    Amrap 4’
    I Go U Go Partner Plank